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Bigger and better arms with James Hollingshead



Those who say that there are too many arm training sessions probably have no arms the size of James Hollingsheads. And if you disagree, you may be convinced with your guns that your own routine will not cut it off.

Strict form is the name of the game, and this applies to both the warm-up and the working sentences. Hollingshead's exercise program also uses the Rest Pausing method in a classic high-intensity workout style. Basically, you do all your reps for the first two sets and essentially make them to warm up or boot up. Then, on the last and heaviest sentence, it goes bankrupt. Make 6-8 solid reps so you are right on failure. Pause 1

0-15 seconds, then a few repetitions. Continue with this pattern until you can not do another repetition, period.

If you've chosen primarily an "all volume, all the time" app approach to the arms, high-intensity arms like these might feel like crazy fighting any movement. Stay there for a few weeks, and this approach shortens your time in the gym, yet still gives you the ultimate intensity that these babies need to grow.

We know that you would never miss your arm's day. You might as well look good when you stop bowing in the mirror.

James Hollingshead's Arm Workout

For each exercise, increase the weight that you use for each subsequent set.

] 1

Triceps Pushdown – V Bar Attachment

3 sets, 12, 10, 6-8 repetitions (plus several repetitions for pause and pause in last sentence)


2

Seated Overhead Dumbbell Extension

3 sets, 12, 10, 6-8 repetitions (plus several pause repeats in the last sentence)


3

Superset


triceps pushdown

Use the EZ Bar

1 sentence to failure


4

3 sentences, 12, 10, 6-8 repetitions (plus several repetitions in the last sentence)


5

3 sentences, 12, 10, 6- 8 reps (plus several pause repeats in the last set)


6

3 sets, 12, 10, 6-8 reps (plus several pause repeats in the last sentence) [19659024] Technique Tips

V -Bar Triceps Press-Down

Hollingshead starts his arm training with a cable exercise like this one to prepare his arms and elbows for the heavier free weight exercises.

As Hollingshead mentions, the V-bar tends to be lighter on the wrists than other handles. In particular, a straight bar can burden the elbow joints. However, that does not mean that you can not be heavy in the last sentence either.

Dumbbell Overhead Extension

  Dumbbell Raising

Stay upright when your shoulders are pulled backwards in a sitting position. The elbows should be wide and the dumbbells behind the head parallel. Drive the dumbbells as high as you can. No half repetitions allowed! If you lower the dumbbells, do not let them bang.

Machine Dip

Keep your elbows behind you as flaring can put unwanted pressure on your anterior levees and trigger full pressure. Your Triceps Drive down 90 degrees all the way to the start. You can make this step surprisingly difficult, so give the last sentence everything you have.

Biceps Curl

Hollingshead usually does this exercise with dumbbells, but here he uses a machine. If you are a swimmer, use the equipment that you do not normally use! Dumbbells or a barbell with a handle on the back would definitely do the job. Do not skip the pause and pause repeats at the end of the last sentence.

Single Arm Hammer Curl

  Hammer Curl

The elbow should never leave your side while you bend. Suppose it sticks to your side by your rib cage. Build your core and keep your body rigid. Your opposite arm should just rest. Slow and controlled repetitions stimulate a more effective pump.

High Curley Cable Curl

It's your last chance to really fill those weapons with blood! Set up the attachment so that your hands are on the roll when your biceps are fully contracted. Start with outstretched arms (you are in a Y position) and guide them to your head. Keep your elbows high and parallel to your shoulder joints.


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